Question 1

How many calories should I eat per day?

Accepted Answer

It depends on your age, height, weight, and activity level. Most adults need somewhere between 1,600 and 2,400 calories per day. Rather than chasing an exact number, start with the Plate Method — half vegetables, a quarter protein, a quarter carbs — and adjust based on hunger and energy levels over a week or two.

Question 2

What is a calorie deficit and how does it work?

Accepted Answer

A calorie deficit means eating fewer calories than your body burns. When that happens consistently, your body uses stored energy (mostly fat) to make up the difference. A moderate deficit of 300–500 calories per day typically leads to steady, sustainable weight loss of about 0.5 kg per week without leaving you constantly hungry.

Question 3

What is TDEE and how do I calculate it?

Accepted Answer

TDEE stands for Total Daily Energy Expenditure — the total calories your body burns in a day, including basic functions, digestion, and physical activity. Online calculators estimate it based on your stats and activity level. It's a useful starting point, but treat it as an estimate, not a fixed rule. Real-life adjustments matter more.

Question 4

Do I need to count calories to lose weight?

Accepted Answer

Not necessarily. Calorie counting can be a helpful awareness tool for a short period — a few days to a week — to understand portion sizes and energy density. After that, many people shift to visual cues like the Plate Method and eat well without tracking a single number. Counting is a learning phase, not a lifestyle.

Question 5

What is the Plate Method and how do I use it?

Accepted Answer

The Plate Method is a visual way to build balanced meals without measuring or counting. Fill half your plate with vegetables and fruits, one quarter with lean protein (chicken, fish, beans, tofu), and one quarter with whole grains or starchy foods. It naturally controls portions and covers your nutrient needs — no calculator required.

Question 6

Why am I not losing weight even though I'm in a calorie deficit?

Accepted Answer

Several things can mask progress: water retention from salt or exercise, hormonal shifts, underestimating portions, or overestimating activity. It's also common for weight to fluctuate day to day while fat loss still happens underneath. If you've been consistent for 2–3 weeks with no change, re-check your portions and consider a short food log.

Question 7

How do I break a weight loss plateau?

Accepted Answer

Plateaus happen because your body adapts — a smaller body burns fewer calories. Try adjusting portions slightly, adding a bit more protein or vegetables to meals, varying your physical activity, or simply being more precise about what you're eating for a week. Avoid the temptation to cut calories dramatically — that usually backfires.

Question 8

How much weight can I safely lose per week?

Accepted Answer

For most people, 0.5 to 1 kg per week is a safe, sustainable pace. Losing faster than that often means muscle loss, nutrient gaps, and a higher chance of regaining the weight. Slow progress that sticks is always better than fast progress that reverses.

Question 9

Why do crash diets not work long-term?

Accepted Answer

Crash diets create extreme calorie deficits that trigger hunger hormones, slow your metabolism, and break down muscle. You lose weight fast, but mostly water and muscle — not fat. When you return to normal eating, your body stores energy more efficiently than before. That's why most people regain the weight plus more.

Question 10

How do I know if my portions are too big?

Accepted Answer

A simple check: use your hand. A palm-sized serving for protein, a cupped hand for carbs, a fist for vegetables, and a thumb for fats. If your meals regularly exceed these rough measures, portions may be larger than you think. The Plate Method also helps — when half your plate is vegetables, the calorie-dense foods naturally get less space.

Question 11

How much protein do I need per day?

Accepted Answer

Most adults need 0.8 to 1.2 grams of protein per kilogram of body weight daily. If you're active or trying to lose weight while preserving muscle, aim for the higher end. Spread protein across meals — your body absorbs it better that way than loading it all into dinner.

Question 12

Can I get enough protein without supplements?

Accepted Answer

Absolutely. Eggs, chicken, fish, Greek yogurt, cottage cheese, lentils, beans, and tofu are all strong protein sources. A palm-sized portion of protein at each meal usually covers daily needs for most people. Supplements are convenient but not necessary if your meals are reasonably balanced.

Question 13

How do I build a filling breakfast that lasts until lunch?

Accepted Answer

Combine protein, fiber, and a slow carb. Examples: eggs with whole-grain toast and vegetables, Greek yogurt with oats and berries, or cottage cheese with fruit and a handful of nuts. The protein and fiber keep you full, and the complex carbs provide steady energy without a mid-morning crash.

Question 14

What does a balanced meal actually look like?

Accepted Answer

Half the plate is vegetables or salad, one quarter is a protein source (meat, fish, beans, tofu), one quarter is a whole grain or starch (rice, pasta, potato, bread). Add a small amount of healthy fat — olive oil in dressing, avocado, or nuts. That's it. No weighing, no tracking, no math.

Question 15

How do I eat well on busy days without meal prepping every weekend?

Accepted Answer

Keep 2–3 reliable go-to meals you can assemble in under 10 minutes. Stock basics: cooked grains, canned beans, pre-cut vegetables, eggs, and frozen proteins. A well-stocked kitchen is simpler than a complicated meal prep system. You don't need Sunday prep marathons — you need a short list of meals you actually like and can repeat.

Question 16

Why am I always hungry on a diet?

Accepted Answer

Constant hunger usually means the deficit is too aggressive, meals lack protein or fiber, or you're eating too little early in the day and compensating later. A moderate deficit with balanced meals keeps hunger manageable. If you're miserable, the approach is too extreme — and unsustainable approaches don't lead anywhere useful.

Question 17

How do I stop emotional eating?

Accepted Answer

Start by noticing the pattern without judging it. Emotional eating happens when food becomes the main way to cope with stress, boredom, or tiredness. Building awareness is the first step — not willpower. Try a 5-minute pause before eating: check if you're physically hungry or responding to something else. Over time, adding other coping tools (a walk, a call, a rest) gives you alternatives.

Question 18

Can I still eat sweets and lose weight?

Accepted Answer

Yes. No single food causes weight gain — overall patterns do. A small dessert after a balanced meal rarely derails progress. What matters is how your day and week look as a whole. If 80–90% of your food is nutrient-dense, there's room for the things you enjoy. Restriction often leads to bingeing, which is worse than a planned treat.

Question 19

What if I overeat at night?

Accepted Answer

Evening overeating usually signals under-eating during the day. If breakfast and lunch are too light, your body compensates at night — and willpower is weakest then. A structured plate at dinner plus a satisfying afternoon snack (yogurt, fruit, nuts) can break the cycle. Address the cause, not just the symptom.

Question 20

How do I feel full on fewer calories?

Accepted Answer

Focus on volume and satiety, not just calorie numbers. Vegetables, fruits, soups, and high-fiber foods take up more space for fewer calories. Protein at every meal keeps you satisfied longer. Drinking water before meals helps too. The goal isn't to eat less food — it's to eat food that satisfies you while naturally being lower in calories.

Question 21

What is Aipa Plate?

Accepted Answer

Aipa Plate is an AI nutrition coaching app and content platform built by Maria Prodan. It helps you understand your eating patterns through the Plate Method — a visual, non-counting approach to balanced meals. Log one day of meals and get practical insights about your nutrition, without the pressure of daily calorie tracking.

Question 22

Who is Maria Prodan and what are her qualifications?

Accepted Answer

Maria Prodan is the founder of Aipa and a nutrition coach focused on evidence-based, practical eating habits. She builds Aipa's methodology on guidelines from the DGA (Dietary Guidelines for Americans), WHO, and USDA research — not fads or trends. Her approach centers on calm, realistic guidance that works in real-life kitchens.

Question 23

Is Aipa based on scientific evidence?

Accepted Answer

Yes. All Aipa content and coaching logic references established nutrition guidelines — primarily the Dietary Guidelines for Americans, WHO recommendations, and USDA research. Every recipe, guide, and AI-generated insight follows these standards. We cite sources directly so you can verify the information yourself.

Question 24

Do I need a food scale to use Aipa?

Accepted Answer

No. Aipa's Plate Method is designed to work visually — half vegetables, quarter protein, quarter carbs. You don't need to weigh anything. Recipes include both precise gram weights and household measures (cups, tablespoons, handfuls) so you can choose the level of precision that works for you.

Question 25

What makes Aipa different from calorie tracking apps?

Accepted Answer

Most calorie apps start with numbers and expect you to log every meal indefinitely. Aipa starts with patterns — how you eat, when you're hungriest, what triggers overeating. You get meaningful insights after just one day, not weeks of data entry. The Plate Method replaces counting with a visual framework you can use for life.

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